Burning More Calories Even While Relaxing, According to a Fitness Expert

Fitness First personal trainer Julian Ernst noted, While cardio exercises may burn more calories at first, the effect of strength training on your metabolism shouldn't be overlooked.

While cardio workouts involving jogging and jumping rope are effective at shedding pounds, incorporating strength training could help you lose weight while relaxing.

Julian Ernst explained:

Strength training (also known as weight resistance training or muscular training) can elevate your metabolic rate - the rate at which your body burns calories to sustain daily activities and basic functions.

Ernst elaborated:

So even when you're relaxing after your workout, your body continues to burn calories efficiently.

In fact, a recent study focusing on resistance training in women revealed that their overall basal metabolic rate remained elevated for up to 48 hours post-exercise.

Strength training not only helps you to lose weight in the long term, it helps you build strength, bones become stronger, and exercise boosts your mood.

Ernst explained how strength training releases neurotransmitters like endorphins and dopamine, which are often referred to as the body's natural 'feel-good' chemicals.

"It's not just these hormones that make you feel good, either," said Ernst.

For first-time weightlifters, watching yourself progress and lift heavier weights than you thought possible is a fantastic way to build your confidence.

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Strength training exercises

Deadlifts

"Deadlifts are a compound movement that targets the glutes, hamstrings, lower and upper back, and forearms," said Ernst.

This exercise is excellent for building overall strength, improving posture, and enhancing grip strength.

How to perform a deadlift:

1. Stand with your feet hip-width apart, with a barbell in front of your shins.
   
   
2. Bend at your hips and knees, grabbing the bar with an overhand grip, hands just outside of your legs.
   
   
3. Keep your back straight, chest up, and core engaged.
   
   
4. Lift the bar by straightening your hips and knees, driving through your heels.
   
   
5. Keep the bar close to your body as you rise.
   
   
6. At the top, stand fully upright without leaning back.
   
   

Lower the bar to the floor by bending at the hips and controlling the descent.

Turkish get-ups

This full-body exercise improves functional strength, focusing on the shoulders, core, hips, and legs.

It enhances stability, mobility, and body conditioning, said Ernst.

How to perform a Turkish get-up:

• Lie on your back with one arm holding a kettlebell straight up.
  
  
• Bend the knee on the same side as the kettlebell and place your foot flat on the floor.
  
  
• Roll onto your opposite elbow, then push up onto your hand.
  
  
• Lift your hips and slide your straight leg's knee under your body, coming into a kneeling position.
  
  
• Stand up, keeping the kettlebell overhead.
  
  
• Reverse the steps to return to the starting position.
  
  

  Clean and press

  How to perform a clean and press:
  
  

  1. Start with a barbell on the floor, standing over it with feet shoulder-width apart.
     
     
  2. Bend at your hips and knees, gripping the bar with an overhand grip.
     In one smooth motion, lift the bar, pulling it up to your shoulders and slightly lowering your body in a squat position.
     
     
  3. Stand up straight, then press the barbell overhead.
     
     
  4. Lower the bar back to your shoulders and then to the ground in a controlled manner.